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Training Log Archive: Stijn

In the 7 days ending Feb 21:

activity # timemileskm+m
  Mountain Biking1 2:41:41 27.34(10.1/h) 44.0(16.3/h) 1091
  Trail Running1 2:03:34 6.34(19:30) 10.2(12:07) 624
  Climbing2 2:00:00 250
  Road Running2 1:33:05 11.31(8:14) 18.2(5:07) 138
  Strength2 40:00
  Total7 8:58:20 44.99 72.4 2103

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MoTuWeThFrSaSu

Sunday Feb 21 #

6 AM

Mountain Biking 2:41:41 [2] 44.0 km (16.3 kph) +1091m
shoes: Merida Big Nine TFS 500

Swartberg Pass with Kevo from Prince Albert. Bit of cloud at the (very) top, but otherwise spectacular views! Fun downhill too :)

https://www.strava.com/activities/4821525549

Thursday Feb 18 #

11 AM

Road Running 47:17 [3] 9.6 km (4:56 / km) +120m 4:38 / km
shoes: Brooks Ghost 11

Some variations to the usual Kalk Bay route with some stairs and extra hills thrown in.

https://www.strava.com/activities/4805733336
2 PM

Climbing 1:00:00 [4] +135m

Auto-belays at CR. Body complaining a bit, but felt really strong on the routes today.

17,18,20,21,25,23
19x3 in-a-row

Wednesday Feb 17 #

7 AM

Trail Running 2:03:34 [2] 10.2 km (12:07 / km) +624m 9:17 / km
shoes: Brooks Cascadia 12

Beautiful morning out on the trails above Kalk Bay with Fran. Mostly pretty rocky and technical, so plenty of hiking included.

https://www.strava.com/activities/4800026470

Tuesday Feb 16 #

1 PM

Strength 30:00 [4]

Mobility, theraband stretches, easy hangs & pull-ups
4 weighted pull-ups @ 127%
4 sets of 3 weighted pull-ups @130% with 3mins rest
Some one arm hangs on the bar
3 x 10 push-ups
Back & shoulder mobility

Monday Feb 15 #

7 AM

Road Running 45:48 [2] 8.6 km (5:20 / km) +18m 5:16 / km
shoes: Brooks Ghost 11

To the pier and back with Fran. Lovely, still morning.

https://www.strava.com/activities/4789426352
1 PM

Climbing 1:00:00 [4] +115m

Auto-belays at CR. A whole new set to try :)

18,20,21,(24a),16,(24a),24,22

Strength 10:00 [3]

3 x 15s hanging L-sits with 30s rest
2 x 6 hanging leg tucks with 30s rest
3 x 3 explosive pull-ups on the minute
Back & shoulder mobility cool down

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